40+ Easy Friday Dairy-Free Lunch Recipes to Make Your Extra Special

Looking for quick, delicious, and nutritious lunch ideas to kick off your weekend?

Friday is the perfect day to enjoy a light, satisfying meal that’s also dairy-free.

Whether you’re lactose intolerant, following a vegan diet, or simply want to switch up your routine, dairy-free lunches can be both flavorful and filling.

From vibrant salads to savory bowls, these meals are packed with fresh ingredients and vibrant flavors that will keep you energized throughout the afternoon.

In this post, we’ve curated 40+ incredible dairy-free lunch recipes that are perfect for Fridays, helping you end the week on a healthy note.

Get ready to indulge in wholesome meals that are as delicious as they are nutritious!

40+ Easy Friday Dairy-Free Lunch Recipes to Make Your Extra Special

Looking for quick, delicious, and nutritious lunch ideas to kick off your weekend?

Friday is the perfect day to enjoy a light, satisfying meal that’s also dairy-free.

Whether you’re lactose intolerant, following a vegan diet, or simply want to switch up your routine, dairy-free lunches can be both flavorful and filling.

From vibrant salads to savory bowls, these meals are packed with fresh ingredients and vibrant flavors that will keep you energized throughout the afternoon.

In this post, we’ve curated 40+ incredible dairy-free lunch recipes that are perfect for Fridays, helping you end the week on a healthy note.

Get ready to indulge in wholesome meals that are as delicious as they are nutritious!

Vegan Chickpea Salad Wrap

This Vegan Chickpea Salad Wrap offers a perfect balance of creamy, tangy, and crunchy textures, all while being completely dairy-free. Packed with protein from chickpeas, and fresh veggies, it’s a satisfying lunch choice that’s easy to prepare and perfect for busy Fridays. You can enjoy it on a wrap, in a sandwich, or even as a salad!

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1/4 tsp garlic powder
• Salt and pepper to taste
• 1/4 cup diced cucumber
• 1/4 cup diced red bell pepper
• 1/4 cup chopped fresh parsley
• 2 large whole wheat wraps
• Fresh lettuce leaves for garnish

Instructions:

1. In a large bowl, mash the chickpeas with a fork or potato masher until mostly mashed, leaving some chunky pieces for texture.
2. Add tahini, lemon juice, olive oil, Dijon mustard, garlic powder, salt, and pepper. Stir to combine until smooth and creamy.
3. Mix in diced cucumber, red bell pepper, and parsley for crunch and freshness.
4. Lay the wraps flat, and place a few lettuce leaves in the center.
5. Spoon the chickpea mixture onto the wraps, and fold the sides over to form a wrap. Slice and serve.

This Vegan Chickpea Salad Wrap is an ideal lunch that will leave you feeling satisfied and energized throughout your day. It’s a wholesome, dairy-free option that doesn’t skimp on flavor, texture, or nutrients. The fresh vegetables and creamy chickpea mixture make it a delightful dish, perfect for Fridays when you want something both healthy and delicious. Plus, it’s easily customizable—add more veggies or swap out the wraps for lettuce leaves if you prefer a lighter option!

Sweet Potato and Black Bean Bowl

The Sweet Potato and Black Bean Bowl is a nourishing and hearty dairy-free lunch that combines the natural sweetness of roasted sweet potatoes with the savory flavor of black beans. It’s packed with nutrients and flavor, making it a perfect choice for a filling and wholesome Friday lunch. The addition of avocado and lime gives the dish a fresh, creamy element without any dairy.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 tsp cumin
• 1/4 tsp chili powder
• 1/2 tsp garlic powder
• 1/4 cup chopped cilantro
• 1 ripe avocado, diced
• 1 lime, cut into wedges
• 1/4 cup salsa (optional)

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with olive oil, salt, and pepper, and spread them on a baking sheet.
2. Roast for 25-30 minutes, flipping halfway through, until the sweet potatoes are tender and golden brown.
3. While the sweet potatoes are roasting, heat the black beans in a small saucepan over medium heat. Add cumin, chili powder, garlic powder, salt, and pepper. Stir occasionally until heated through, about 5 minutes.
4. To assemble, divide the roasted sweet potatoes and seasoned black beans into two bowls.
5. Top with diced avocado, fresh cilantro, a squeeze of lime juice, and salsa if desired.

The Sweet Potato and Black Bean Bowl is a nourishing, comforting, and dairy-free lunch that’s easy to prepare and incredibly satisfying. The natural sweetness of the roasted sweet potatoes pairs wonderfully with the spiced black beans, while the creamy avocado adds richness without the need for dairy. This dish is perfect for a filling Friday lunch that can be enjoyed at home or meal prepped for the week ahead. Plus, it’s fully customizable—add your favorite toppings or extra veggies to make it even more vibrant and delicious!

Zucchini Noodles with Avocado Pesto

Zucchini Noodles with Avocado Pesto is a light yet satisfying dairy-free lunch that combines the creaminess of ripe avocado with the freshness of zucchini noodles. It’s an ideal choice for a Friday meal when you want something quick, healthy, and bursting with flavor. The avocado pesto sauce is rich and creamy, yet completely dairy-free, making it a great alternative to traditional pesto.

Ingredients:

• 3 medium zucchinis, spiralized into noodles
• 1 ripe avocado, pitted and scooped out
• 1/4 cup fresh basil leaves
• 2 tbsp nutritional yeast
• 1 garlic clove
• 1 tbsp lemon juice
• 1/4 cup olive oil
• Salt and pepper to taste
• Cherry tomatoes, halved (for garnish)
• Pine nuts (optional, for garnish)

Instructions:

1. Begin by spiralizing the zucchinis into noodles using a spiralizer or julienne peeler.
2. In a food processor, combine avocado, basil, nutritional yeast, garlic, lemon juice, olive oil, salt, and pepper. Blend until smooth and creamy.
3. Toss the zucchini noodles with the avocado pesto until well coated.
4. Serve the noodles in bowls, garnished with cherry tomatoes and pine nuts for added texture and flavor.

Zucchini Noodles with Avocado Pesto is a perfect dairy-free lunch option that feels indulgent but remains light and fresh. The creamy avocado pesto coats the zucchini noodles beautifully, creating a satisfying dish that’s both nutritious and full of flavor. This meal is ideal for a quick Friday lunch or as a healthy alternative to pasta. The vibrant toppings like cherry tomatoes and pine nuts add extra layers of freshness and crunch, making it a complete meal. Plus, it’s gluten-free and customizable—add protein like chickpeas or grilled tofu to make it more filling!

Vegan Cauliflower Tacos

Vegan Cauliflower Tacos are a fun, flavorful, and dairy-free lunch option that brings together crispy roasted cauliflower and a variety of vibrant toppings. The smoky, spicy roasted cauliflower makes the perfect base for these tacos, while the fresh slaw and creamy avocado provide a satisfying contrast. Ideal for a light yet filling Friday meal, these tacos are quick to assemble and bursting with flavor.

Ingredients:

• 1 small cauliflower, cut into florets
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/4 tsp chili powder
• Salt and pepper to taste
• 8 small corn tortillas
• 1 cup shredded cabbage
• 1/4 cup chopped cilantro
• 1/4 cup red onion, thinly sliced
• 1 ripe avocado, sliced
• 1 lime, cut into wedges
• Salsa or hot sauce (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cauliflower florets with olive oil, smoked paprika, cumin, chili powder, salt, and pepper. Spread them out on a baking sheet and roast for 25-30 minutes, or until crispy and golden brown.
2. While the cauliflower roasts, prepare the slaw by mixing shredded cabbage, cilantro, and red onion in a bowl. Set aside.
3. Warm the corn tortillas in a dry skillet over medium heat for about 30 seconds on each side.
4. Once the cauliflower is ready, assemble the tacos by placing a few cauliflower florets on each tortilla. Top with slaw, avocado slices, and a squeeze of lime. Add salsa or hot sauce for an extra kick if desired.

Vegan Cauliflower Tacos are a perfect Friday lunch when you want a meal that’s both satisfying and light. The roasted cauliflower is savory and flavorful, while the fresh slaw and creamy avocado provide a burst of freshness. These tacos are a great dairy-free option that everyone can enjoy, even those who aren’t typically plant-based. They’re easily customizable with your favorite toppings and are quick enough to make on a busy day but flavorful enough to impress at any gathering!

Mediterranean Hummus Salad Bowl

The Mediterranean Hummus Salad Bowl is a vibrant, dairy-free lunch packed with fresh veggies, protein-rich chickpeas, and creamy hummus. This refreshing dish offers the perfect balance of tangy, savory, and crunchy flavors, and it’s incredibly easy to put together. It’s a fantastic Friday lunch that’s not only healthy but also super filling and satisfying.

Ingredients:

• 1 cup cooked chickpeas (or 1 can, drained and rinsed)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 1 cup mixed greens (arugula, spinach, or romaine)
• 1/2 cup hummus (store-bought or homemade)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked chickpeas, cherry tomatoes, cucumber, red onion, olives, and parsley. Toss to combine.
2. Drizzle the olive oil and lemon juice over the salad and season with salt and pepper.
3. Add the mixed greens to the bowl and toss again to combine.
4. Spoon a generous amount of hummus onto the center of the salad. Serve immediately with extra lemon wedges on the side.

This Mediterranean Hummus Salad Bowl is a refreshing, nutritious, and dairy-free lunch that comes together in minutes. The combination of chickpeas, fresh veggies, and hummus creates a satisfying meal that’s both light and filling. It’s the ideal dish for a Friday when you want something fresh and vibrant without a lot of fuss. This salad can be enjoyed as a main dish or as a side, and the best part is that you can customize it by adding more veggies, grains, or plant-based proteins to make it your own!

Quinoa & Roasted Vegetable Salad

The Quinoa & Roasted Vegetable Salad is a wholesome, colorful, and dairy-free meal packed with plant-based protein, fiber, and vitamins. This hearty salad features roasted vegetables, protein-rich quinoa, and a tangy lemon dressing, making it a great option for a fulfilling and nutritious Friday lunch. It’s simple to prepare, incredibly satisfying, and easily customizable depending on what vegetables you have on hand.

Ingredients:

• 1 cup quinoa
• 1 tbsp olive oil
• 1 medium zucchini, diced
• 1 red bell pepper, diced
• 1 small red onion, diced
• 1 cup cherry tomatoes, halved
• 1 tbsp balsamic vinegar
• 1/4 cup fresh parsley, chopped
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced zucchini, bell pepper, red onion, and cherry tomatoes with olive oil, balsamic vinegar, salt, and pepper. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes, or until tender and caramelized.
2. While the vegetables roast, cook the quinoa according to package instructions. Once cooked, fluff with a fork and set aside to cool slightly.
3. In a large bowl, combine the cooked quinoa with the roasted vegetables. Toss gently to combine.
4. Drizzle with lemon juice and season with additional salt and pepper to taste. Top with chopped parsley and serve.

The Quinoa & Roasted Vegetable Salad is a perfect Friday lunch for those looking for a hearty, dairy-free meal that is both filling and nourishing. The quinoa provides a protein-packed base, while the roasted vegetables add depth and sweetness. The lemon dressing brightens the flavors, making every bite refreshing and satisfying. This salad is not only great for lunch, but it also makes a wonderful meal prep option. Make a big batch and enjoy it throughout the week for a nutritious and flavorful meal anytime!

Vegan Buddha Bowl

A Vegan Buddha Bowl is a vibrant, nutrient-packed meal that combines grains, fresh veggies, legumes, and a delicious dressing to create a satisfying and wholesome lunch. It’s a perfect dairy-free option for a Friday, offering a balance of protein, healthy fats, and fiber. Customizable with your favorite ingredients, it’s a versatile and delicious way to eat clean and feel full.

Ingredients:

• 1 cup cooked brown rice or quinoa
• 1/2 cup cooked chickpeas
• 1 small sweet potato, peeled and cubed
• 1/2 cup steamed broccoli
• 1/4 cup shredded carrots
• 1/4 cup sliced cucumber
• 1/4 avocado, sliced
• 1 tbsp olive oil
• 1 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp maple syrup
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed sweet potato with olive oil, salt, and pepper, and spread it on a baking sheet. Roast for 20-25 minutes or until tender.
2. While the sweet potatoes roast, cook the quinoa or brown rice according to the package instructions.
3. In a small bowl, mix together tahini, lemon juice, maple syrup, salt, and pepper. Add a little water if necessary to reach a creamy dressing consistency.
4. Assemble the bowl by layering the cooked rice or quinoa, roasted sweet potatoes, chickpeas, steamed broccoli, shredded carrots, cucumber, and avocado slices.
5. Drizzle the tahini dressing over the top and garnish with fresh parsley.

This Vegan Buddha Bowl is an all-in-one meal packed with nutrients and vibrant flavors, making it the perfect Friday lunch to help you power through the afternoon. The combination of roasted sweet potatoes, fresh veggies, and protein-rich chickpeas provides a variety of textures and flavors. The tahini dressing brings it all together with its creamy, slightly sweet, and tangy kick. Not only is this bowl nourishing, but it’s also incredibly versatile—feel free to swap in your favorite veggies, grains, or legumes to make it your own!

Spicy Chickpea and Quinoa Lettuce Wraps

These Spicy Chickpea and Quinoa Lettuce Wraps are a fun and healthy dairy-free lunch option that’s perfect for a light but satisfying meal. The spicy chickpea mixture pairs wonderfully with the crisp lettuce leaves, creating a refreshing and crunchy bite. This recipe is both quick and easy to prepare, making it a great choice for a busy Friday when you want something flavorful yet light.

Ingredients:

• 1 cup cooked quinoa
• 1 can (15 oz) chickpeas, drained and mashed
• 1 tbsp olive oil
• 1/2 onion, finely chopped
• 1 garlic clove, minced
• 1/2 tsp smoked paprika
• 1/2 tsp cumin
• 1/4 tsp chili powder
• 1/2 tsp sriracha sauce (or more for extra spice)
• 1/4 cup chopped fresh cilantro
• 8 large lettuce leaves (such as Romaine or Butter lettuce)
• 1/2 avocado, sliced (optional)

Instructions:

1. In a pan, heat olive oil over medium heat and sauté the chopped onion and garlic until softened, about 3-4 minutes.
2. Add the mashed chickpeas to the pan and cook for another 3-4 minutes. Stir in smoked paprika, cumin, chili powder, and sriracha sauce, then cook for 2-3 more minutes to combine the flavors.
3. Remove from heat and stir in cooked quinoa and chopped cilantro.
4. To assemble, spoon the chickpea and quinoa mixture into each lettuce leaf. Top with sliced avocado if desired and serve immediately.

Spicy Chickpea and Quinoa Lettuce Wraps are a perfect dairy-free lunch choice for Fridays when you want something light, crunchy, and packed with flavor. The spicy chickpea filling is hearty and satisfying, while the quinoa adds a nutritious, protein-rich base. The cool, crisp lettuce wraps offer a refreshing contrast to the warm filling, making every bite an enjoyable experience. These wraps are customizable to your heat tolerance and can easily be made in larger batches for meal prep. Plus, they’re a fun and healthy twist on traditional wraps!

Roasted Red Pepper and Lentil Soup

Roasted Red Pepper and Lentil Soup is a rich, comforting, and hearty dairy-free meal that’s perfect for a Friday lunch. Packed with protein from lentils and the sweet smokiness of roasted red peppers, this soup offers a warm and filling meal that’s both healthy and satisfying. It’s quick to make, nourishing, and incredibly flavorful, making it the perfect choice for a cozy, plant-based lunch.

Ingredients:

• 2 red bell peppers, roasted and peeled
• 1 cup dried red lentils, rinsed
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 carrot, chopped
• 1 celery stalk, chopped
• 4 cups vegetable broth
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Roast the red bell peppers in the oven at 400°F (200°C) for 20-25 minutes, until the skins are charred. Let them cool, then peel and chop the peppers.
2. In a large pot, heat olive oil over medium heat. Add the onion, garlic, carrot, and celery, and sauté for 5-7 minutes until the vegetables are softened.
3. Add the roasted red peppers, lentils, vegetable broth, smoked paprika, cumin, salt, and pepper to the pot. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes until the lentils are tender.
4. Use an immersion blender to blend the soup until smooth and creamy, or transfer to a blender in batches and blend until desired consistency is reached.
5. Serve hot, garnished with fresh parsley.

Roasted Red Pepper and Lentil Soup is a comforting and dairy-free option that’s perfect for a Friday lunch, offering both warmth and nourishment. The sweetness of the roasted peppers blends beautifully with the earthy lentils, while the spices give the soup depth and flavor. It’s simple to make, filling, and packed with plant-based protein, making it an excellent choice for a wholesome meal. This soup can be enjoyed as a standalone dish or paired with a light side, like a salad or crusty bread, for a complete, satisfying lunch.

Sweet Potato and Black Bean Burrito Bowl

The Sweet Potato and Black Bean Burrito Bowl is a flavorful, filling, and dairy-free lunch option that’s packed with plant-based protein, fiber, and healthy carbohydrates. With a combination of roasted sweet potatoes, black beans, and fresh toppings, this bowl provides the perfect balance of savory and sweet. It’s a nutritious and satisfying meal that can easily be customized with your favorite ingredients, making it a great choice for a Friday lunch.

Ingredients:

• 1 large sweet potato, peeled and cubed
• 1 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 1/4 tsp chili powder
• Salt and pepper to taste
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cooked brown rice or quinoa
• 1/2 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges
• Salsa or hot sauce (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed sweet potato with olive oil, cumin, smoked paprika, chili powder, salt, and pepper. Spread the sweet potato cubes on a baking sheet and roast for 20-25 minutes or until tender and slightly crispy.
2. While the sweet potatoes roast, cook the brown rice or quinoa according to package instructions.
3. In a small saucepan, heat the black beans over medium heat until warmed through. Season with a pinch of salt and pepper.
4. To assemble the bowl, layer the rice or quinoa, roasted sweet potatoes, black beans, and avocado slices. Top with fresh cilantro and a squeeze of lime juice. Serve with salsa or hot sauce if desired.

The Sweet Potato and Black Bean Burrito Bowl is a perfect Friday lunch that’s hearty, nutritious, and full of vibrant flavors. The combination of roasted sweet potatoes and black beans offers a satisfying and filling base, while the avocado adds creaminess and the cilantro gives it a fresh kick. This meal is customizable, so you can swap in your favorite grains, beans, or veggies to create your ideal burrito bowl. It’s a versatile dish that works well for meal prep and can be enjoyed as a quick, healthy lunch during the week!

Vegan Thai Peanut Noodles

Vegan Thai Peanut Noodles are a delicious and quick-to-make dairy-free lunch that’s packed with flavor. The creamy peanut sauce combined with rice noodles creates a rich, satisfying meal, while the fresh vegetables and cilantro provide crunch and brightness. It’s an easy and fun Friday lunch that’s both comforting and refreshing with a perfect balance of sweet, savory, and tangy notes.

Ingredients:

• 8 oz rice noodles
• 1 tbsp olive oil
• 1 red bell pepper, thinly sliced
• 1 cucumber, julienned
• 1 cup shredded cabbage
• 1/4 cup chopped fresh cilantro
• 2 tbsp sesame seeds (optional)

For the peanut sauce:

• 1/4 cup peanut butter
• 2 tbsp soy sauce or tamari (for gluten-free)
• 1 tbsp maple syrup
• 1 tbsp rice vinegar
• 1 tsp lime juice
• 1 tsp grated ginger
• 1 garlic clove, minced
• 2 tbsp water (to thin the sauce)

Instructions:

1. Cook the rice noodles according to the package instructions. Drain and rinse under cold water to prevent sticking.
2. In a small bowl, whisk together the peanut butter, soy sauce, maple syrup, rice vinegar, lime juice, grated ginger, garlic, and water until smooth and creamy.
3. In a large bowl, toss the cooked noodles with olive oil, then add the red bell pepper, cucumber, cabbage, and cilantro. Pour the peanut sauce over the noodles and toss to combine, making sure everything is coated evenly.
4. Garnish with sesame seeds and additional cilantro before serving.

Vegan Thai Peanut Noodles offer a satisfying and flavorful dairy-free option for lunch. The creamy peanut sauce makes this dish incredibly indulgent without any dairy, while the crunchy vegetables add texture and freshness. This dish is perfect for a quick Friday lunch, providing a burst of flavor and a filling meal without requiring a lot of time or effort. You can easily make this dish your own by adding protein-rich ingredients like tofu or tempeh, or swapping in your favorite vegetables to fit your taste preferences.

Grilled Veggie and Hummus Wrap

The Grilled Veggie and Hummus Wrap is a light, dairy-free lunch option that’s bursting with vibrant grilled vegetables, creamy hummus, and fresh herbs. This wrap is not only delicious but also packed with fiber and vitamins, making it the perfect choice for a healthy and satisfying Friday meal. It’s easy to prepare and can be enjoyed at home or as a portable option for lunch on the go.

Ingredients:

• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1/2 eggplant, sliced
• 1 tbsp olive oil
• Salt and pepper to taste
• 2 whole wheat or gluten-free wraps
• 1/2 cup hummus
• 1/4 cup fresh spinach leaves
• 1/4 cup fresh parsley, chopped
• 1 tbsp balsamic vinegar (optional)

Instructions:

1. Preheat a grill pan or outdoor grill over medium heat. Toss the zucchini, red bell pepper, and eggplant slices with olive oil, salt, and pepper.
2. Grill the vegetables for 3-4 minutes per side, until they are tender and have grill marks.
3. While the veggies grill, spread hummus on the center of each wrap.
4. Once the vegetables are grilled, arrange them on top of the hummus. Add fresh spinach, parsley, and a drizzle of balsamic vinegar if desired.
5. Fold the sides of the wrap in and roll it up tightly. Slice and serve immediately.

The Grilled Veggie and Hummus Wrap is a perfect dairy-free lunch that’s both light and satisfying. The grilled vegetables offer smoky, savory flavors, while the hummus adds a creamy richness that balances the textures. The fresh spinach and parsley provide an extra layer of freshness, making this wrap an ideal Friday lunch option that’s both healthy and delicious. It’s also great for meal prep, as the ingredients can be assembled ahead of time for a quick and easy meal on busy days.

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad is a refreshing and nutrient-packed dish that’s perfect for a light, dairy-free lunch. With quinoa as the base, this salad combines fresh vegetables, olives, and chickpeas, all tossed in a tangy lemon-oregano dressing. It’s a vibrant and satisfying meal that can be enjoyed at home or on the go, making it an excellent option for a Friday lunch. This salad is full of healthy fats, fiber, and plant-based protein, making it both filling and nourishing.

Ingredients:

• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/2 cup chickpeas, drained and rinsed
• 1/4 cup fresh parsley, chopped

For the dressing:

• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, chickpeas, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, dried oregano, Dijon mustard, salt, and pepper to make the dressing.
3. Pour the dressing over the quinoa salad and toss to combine.
4. Serve immediately, or refrigerate for 30 minutes to allow the flavors to marinate.

Mediterranean Quinoa Salad is a light yet hearty dish that’s perfect for a Friday lunch, offering a burst of fresh flavors and vibrant colors. The combination of quinoa, chickpeas, and olives provides a satisfying base, while the tangy lemon-oregano dressing ties everything together. This salad is not only easy to make but also incredibly versatile—feel free to add in your favorite veggies or swap chickpeas for another type of bean. Whether you’re enjoying it at home or packing it for a lunch on the go, this salad is sure to keep you energized and satisfied.

Spaghetti Squash with Marinara Sauce

Spaghetti Squash with Marinara Sauce is a light and healthy dairy-free alternative to traditional pasta. The spaghetti squash serves as a low-carb base, topped with a flavorful, homemade marinara sauce packed with tomatoes, garlic, and herbs. This dish is easy to prepare and makes for a comforting yet guilt-free Friday lunch. With a mix of fiber-rich vegetables and savory flavors, it’s a satisfying meal that will keep you full without weighing you down.

Ingredients:

• 1 medium spaghetti squash
• 2 tbsp olive oil
• Salt and pepper to taste
• 2 cups homemade or store-bought marinara sauce (dairy-free)
• 1/4 cup fresh basil, chopped
• Crushed red pepper flakes (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper.
2. Place the squash halves cut-side down on a baking sheet and roast for 40-45 minutes, or until the flesh is tender and can be shredded with a fork.
3. While the squash roasts, heat the marinara sauce in a small saucepan over medium heat.
4. Once the squash is done, use a fork to scrape the flesh into spaghetti-like strands.
5. Serve the spaghetti squash topped with marinara sauce, fresh basil, and a sprinkle of crushed red pepper flakes for an extra kick.

Spaghetti Squash with Marinara Sauce is a delicious and satisfying dairy-free lunch option that’s both healthy and flavorful. The roasted spaghetti squash provides a light, noodle-like texture that pairs perfectly with the savory marinara sauce. Fresh basil adds a burst of flavor, making this dish feel light yet indulgent. Whether you’re trying to reduce carbs or simply looking for a lighter alternative to pasta, this meal is a great choice for a Friday lunch. It’s quick to prepare and can easily be made ahead for a simple, comforting meal.

Cauliflower Fried Rice

Cauliflower Fried Rice is a fantastic low-carb, dairy-free lunch option that’s both filling and full of flavor. Using cauliflower rice as a base, this dish is loaded with vegetables and savory seasonings, making it a light yet satisfying meal. It’s a healthier take on traditional fried rice and can be customized with your favorite veggies or protein options. This recipe is perfect for a Friday lunch when you want something quick, nutritious, and delicious.

Ingredients:

• 1 medium cauliflower, grated or processed into rice-sized pieces
• 1 tbsp olive oil or coconut oil
• 1 small onion, diced
• 1 carrot, diced
• 1/2 cup frozen peas
• 2 garlic cloves, minced
• 2 tbsp soy sauce or tamari (for gluten-free)
• 1 tbsp sesame oil
• 2 green onions, chopped (for garnish)
• 1 tbsp sesame seeds (optional)

Instructions:

1. Grate or process the cauliflower into rice-sized pieces using a food processor or box grater.
2. In a large skillet or wok, heat olive oil over medium heat. Add the diced onion, carrot, and peas, and sauté for 5-7 minutes, until the vegetables are tender.
3. Add the minced garlic to the pan and sauté for another 1-2 minutes.
4. Stir in the cauliflower rice, soy sauce, and sesame oil. Cook for 5-7 minutes, stirring occasionally, until the cauliflower rice is tender and slightly golden.
5. Garnish with green onions and sesame seeds before serving.

Cauliflower Fried Rice is a healthy, dairy-free alternative to traditional fried rice that’s full of flavor and texture. The cauliflower rice takes on the savory flavors of the soy sauce and sesame oil, while the veggies add crunch and nutrients. This dish is incredibly versatile—you can add your favorite protein like tofu, tempeh, or chicken, or swap in different veggies based on what you have on hand. It’s quick to make, satisfying, and a great option for a Friday lunch when you’re craving something comforting yet light. Plus, it’s a great way to get in more veggies without sacrificing flavor!

Note: More recipes are coming soon!